We train for great 100/200 flys in a variety of ways. This workout provided the athletes with an opportunity to swim a significant amount of fly, one 50 at a time – with intervals that challenge and train the athlete’s fitness level.
The increase in interval base toward the end is an option for coaches and athletes, and can aid in the athlete’s ability to maintain or increase speed and skill throughout the set. In our workout on this particular day, we had one Olympic Trial athlete performing the set, along with one Junior National qualifier; most athletes were Sectional qualifying athletes with aspirations to reach the next level of performance. I felt that because of our current level of achievement/training base (only one OT athlete) we needed the extra rest toward the end of the set, so we took it. I think it worked out well.
It should be noted that I had over 30 athletes perform the set, in 9 short course yard lanes. It was my goal to call out times to the tenth as we progressed into the last 10-12 minutes of the exercise … so I sent 5 lanes off in one “heat”, and 4 lanes off in another “heat”. Basically, while one heat swam fly, the other swam free, and vice versa. It was in this way that I was able to concentrate on the speed and technique of 30 athletes at one time — I simply focused on the heat that was swimming fly while allowing the heat of freestlyers to swim without instruction.
We finished the workout with a short active rest kick set, which was preceded by a major aerobic kick set the day before (they were ready to kick 4 100s after working their legs for 25 straight minutes the previous day). We had four 14 year-old boys kick 107-108 with a kickboard at the end of the set, and one 14 year old girl kick sub 105 (with a 56.8 100 backstroke swim instead of kick on the final 100).
Workout PM
3x: 300 Free Swim + 200 IM Kick — continuous
4x:
1×75 Back-Breast-Free
2×50 Free-Fly Drill {3R 3L + Full to finish the length}
3×25 (30) Fly, Free, Fly
50×50 – odds Free + evens Fly
20 – (45) @ plus 1.0 -1.5 200 pace
20 – (50) @ plus 0.5 – 1.0 200 pace
10 – (55) @ 200 pace
400 easy
12×100 – 2 Free + 1 Fast Kick
3 (125) + 3 (130) + 3 (135) + 3 (140)
8×50 (1) Free even stroke count / match stroke count to time
WORKOUT TOTAL: 7000
This workout was provided by T2 Aquatics Head Coach Paul Yetter.
Additional Comments:
Coach Yetter answers a reader question regarding intensities as part of this contribution. Use the pages navigation below (or click here) to find his detailed answer.
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